Workout of the day

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

May 16 StrongFirst Workshops 10-12 Mini Workshop + 1-5 Full Workshop

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Row

2 Sets:

10 Bend and Bows

10 Cossack Squats

:20/:20 Samson Stretch and Lunge

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

:15 Dead Hang

Specific Barbell Prep

10 Empty Bar Front Squats

5 Empty Bar Thrusters

2 Sets: Building to working loads

5 Thrusters

5 Front Squats

5 Pull-Ups or Modification

Building to workout barbell weight

Specific Primer / With Partner

1 Set with partner:

150m Row -- partner holds dead hang

10 Thrusters -- 5/5

10 Front Squats -- 5/5

10 Pull-Ups -- 5/5

Use this to confirm row split strategy, barbell load, pull-up scaling, and partner switching rhythm before the clock starts on "Fezzik and Inigo."

"Fezzik and Inigo" (Time)

3 Rounds for Time | With a Partner

300m Row

30 Thrusters

400m Row

40 Front Squats

500m Row

50 Pull-Ups

Barbell: (Rx 75/55, S 65/45)

Split reps as desired
Score = Time

Goal Time Domain: 22:00-30:00 | Time Cap: 35:00

Primary Objective: Consistent barbell management and pulling across all three rounds. The load is light by design, athletes should be moving fast and splitting efficiently with their partner.

Secondary Objective: Row splits consistent across all three intervals. The row distances climb each round, partners should agree on a split strategy before the clock starts and hold it. This may be splitting full rounds on the row or splitting each in two parts.

PRVN Reset (Checkmark)

For Quality: 3 Sets

:45/side Couch Stretch w/ Posterior Tilt

6/side Lateral Squat w/ Pause at Bottom (3 sec)

1:00 Supine Figure Four Stretch / side
Intent: Decompress the hip flexors and lateral hip after high-volume squat and hinge work.

Supine Figure Four

- Keep low back flat

- Drive knee gently away from chest

- Long exhales to let hip relax

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

May 16 StrongFirst Workshops 10-12 Mini Workshop + 1-5 Full Workshop

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

20 Alternating Arm Swings

12 Back Slaps

10 Alternating Scorpions

:20 Extended Plank Reverse Bridge

:30 Glute Bridge Hold

2 Sets:

10 Banded Pass-Throughs

15 Banded Pull-Aparts

10 Air Squats + 5 Jumping Squats

20 Bear Plank Shoulder Taps

5 Pike Push-Ups

Specific Barbell Prep

8-10 Empty Barbell Bench Press

3 Sets: Adding Loads

3 Bench Press

Building to opening working load

Athletes should arrive at Set 1 warm through the chest and shoulders, confident in their setup, grip, and posterior chain position.

Specific Primer / After Bench Press (Checkmark)

2 Controlled Sets: Building to working loads

200m Run at target effort

3-5 Devils Press @ warm-up load

200m Run at working pace

3-5 Devils Press @ working load

Use this to confirm dumbbell load, hip finish standard, and run pace before the clock starts on "Humperdinck."

Bench Press (Weightlifting Variable Reps & Sets)

Should end at a Heavy Single @ RPE 9/10. Thought here is that you know you have another 10-15lb , 5-7kg in the tank.

Level 1: 5 Reps Across @ 7 RPE

"Humperdinck" (Time)

4 Rounds for Time

400m Run

10 Devils Press

Dumbbell: 2 x (Rx50/35, S 40/25)
Goal Time Domain: 12:00-15:00:00 | Time Cap: 17:00

Primary Objective: Controlled, repeatable run pace across all four rounds. The Devils Press will punish anyone who sprints the run.

Secondary Objective: Unbroken or one-break Devils Press sets each round with smooth hip finish overhead, no arm-only reps.

Accessories (Checkmark)

For Quality

3 Sets

15 Banded Face Pulls

:20/:20 Single Arm Ring Plank

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Stretches:

Updog downdog

Bird dog

Scorpion

Thoracic rotation

Leg swings

Dead hang (2x)

Scap pull-up

Kip swings

Kipping jumping pull-up w/ box

Push Press (Shoulder to OH
)

Partner workout (Checkmark)

Buy in:

400 run/machine

AMRAP

2…4…6…8….

Shoulder to oh 75#

Burpee over the bar (box U turn)

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up:

Small plates (Y, T, W)

Red bands (shoulders)

***

12 DB RDL (crush grip - heavier)

12/12 DB Hang power clean to overhead

24 Wall supported box step-ups

200M DBs Farmers carry (high/low)

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Deadlift (Every 2:30
5x8 at 70-75% of 1RM)

B: Metcon (Checkmark)

4 sets

10/10 Bulgarian split quats (45 degrees - focus on hamstrings/glutes)

****

4 sets

12 GHD (hamstring developer), weighted

****

4 sets

12/12 BB Fulrum deadlift (weighted)

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

2 Sets:

10 Cossack Squats

:20/:20 Samson Stretch and Lunge

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

:15 Dead Hang

8 Medball Squats

8 Medball Presses

8 Wall Balls

8 Medball Walking Lunges

Specific Gymnastics Prep

2 Sets:

6 Bar Kip Swings + :10 Active Hang

4 Strict Knees to Chest

4 Kipping Knees to Chest

4 Alternating Toes to Bar

4 Toes to Bar or Target, building range of motion and tension

Coach kip tension and toes to bar range of motion here before moving to the primer.

Specific Primer (Checkmark)

2 Sets: Building to working loads

6 Wall Balls

20/20ft Suitcase Walking Lunge per side @ warm-up load

4 Toes to Bar or Modification

6 Wall Balls

20/20ft Suitcase Walking Lunge per side @ working load

4-6 Toes to Bar or Modification

"Buttercup" (AMRAP - Rounds and Reps)

20:00 AMRAP

12 Wall Balls

20/20ft Suitcase Walking Lunge (switch hands 20ft) (one DB/KB)

8 Toes to Bar

Wall Ball: (Rx 20/14, S 16/12), 10/9ft

KB/DB: (Rx53/35, S 44/26)/(Rx50/35, S 40/25)
Score = Rounds + Reps

Goal: 8-12 rounds

Stimulus: Aerobic Capacity / Midline Endurance / Unilateral Stability

Primary Objective: Consistent round times across all 20 minutes. This is a cyclical quick transition, midline and leg stamina workout. Athletes who manage the toes to bar grip and the lunge load intelligently will hold their pace deep into the back half.

Secondary Objective: Unbroken wall balls every round and smooth toes to bar sets throughout. The goal for a workout like this is to stay unbroken as long as possible while keeping transitions short to manage total rounds accumulated as the rep counts for each movement are so low.

Accessory Finisher (Checkmark)

For Quality:

3 Sets

:30 Wall Sit March

5-7 Butterfly Ring Row

8/8 Seated Dumbbell External Rotation